THE SCENE: warm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Baby arm circles forward
Baby arm circles Back
Hurdlers stretch
Quad stretch
Mercans
Bboys
Superman banana
Hurdlers and quads again
Mercans
LBCs
Mercans
Box cutters
Hurdlers and quads
THA-THANG:
moseyed over to mighty Mt Jucomanjaro for 8 reps of high intensity interval training up the hill. Performed 3 times a week this type of workout can improve many physiological parameters of fitness and only takes 18 minutes of your time. It can be done in many forms including elliptical machine, the dreaded burpees etc .
- 30 second sprint up the hill
- Like being chased by a rabid dog
- 90 second recovery walk back down
- Repeat 8 times
- moseyed back to the AO.
COUNT-OFF & NAME-O-RAMA
booster
speedo
trolley
snaggletooth
rocket
stye
shooter
waxjob
pinkeye
CIRCLE OF TRUST/BOM:
Living in God’s presence: What we consider sin is not really sin but the symptoms of our sinful state. The essence of sin is the willful turning away from God. And the opposite of this is repentance, or turning back to Him. Left to our own devices we tend to pull away but the Spirit draws us back . God is always calling us to Him and we have the gift of His presence and the option to turn away.
MOLESKIN:
ANNOUNCEMENTS: